Add healthy flavor with cilantro and coriander

Associated PressCilantro -- the leaves of the coriandrum sativum plant -- has only one calorie in every 1/4-cup serving.

A balanced diet doesn’t have to be bland and boring. Some natural flavors will give your menu a healthy, tasty kick.

NUTRITION: Cilantro — the leaves of the coriandrum sativum plant — has only one calorie in every 1/4-cup serving. Coriander — the seeds — contains 17 calories per two-teaspoon serving.

HEALTH BENEFITS: Cilantro and coriander have been studied for their ability to stimulate insulin secretion and lower blood sugar levels. The plant oils are considered antibacterial.

HOW TO CHOOSE/STORE: Choose fresh cilantro that is vibrantly green and free of discoloration. For coriander, purchase whole coriander seeds and grind with a mortar and pestle for the best flavor. Or store coriander seeds in a pepper mill.

HOW TO USE: Add fresh cilantro to salsas, nachos and bean salads. Use ground coriander seeds in fish recipes or combine with vanilla soy milk, honey and cinnamon for a hot, flavorful drink similar to chai tea.